Mahi Mahi vs Salmon: What You Need To Know

Let's dive in to the differences between mahi mahi vs salmon, two popular types of fish. From flavor profiles to nutritional benefits to cooking methods, I'll help you choose the perfect catch!

 

When it comes to selecting seafood for your dinner plate, mahi mahi and salmon often rise to the top as popular choices. Both types of fish offer a myriad of health benefits, distinct flavors, and versatile cooking options. 

But how do these two fish stack up against each other in terms of taste, texture, and nutritional value? Let's take a closer look at mahi mahi vs salmon.

Jump to:

• Dietary Guidelines on Seafood
• Mahi Mahi: The Sweet Flavor of the Tropics
• Salmon: The Oily Marvel of the Sea
• Mahi Mahi vs Salmon: Which Is the Better Choice?
• Tasty Fish Recipes
• Reviews

Dietary Guidelines on Seafood

Did you know that the current USDA dietary guidelines recommend eating at least two servings (4 oz each) of seafood per week?

The American Heart Association has a dietary guideline recommendation that adults should eat at least two servings (3 oz each of cooked fish or ¾ cup flaked fish) of salmon or other omega-3 rich fish per week.

This is because seafood contains many important nutrients that are beneficial for our health.

Mahi Mahi: The Sweet Flavor of the Tropics

Overview:

Mahi mahi, also known as dolphinfish or dorado, is a type of white fish that thrives in subtropical waters like the Atlantic Ocean and the Gulf of Mexico.

This fish boasts a firm, meaty texture with large flakes. It has a delicate flavor that leans towards the sweeter side, making it an excellent choice if you're looking for a milder tasting fish. 

Nutritional Value:

Mahi mahi is a lean fish, which makes it a healthy choice if you're looking for lighter meal alternatives.

Mahi mahi is not only an excellent source of protein but also provides a variety of essential nutrients. These include B vitamins and minerals like selenium, phosphorus, and potassium. 

With its low fat content and high protein profile, mahi mahi packs a nutritional punch while remaining relatively low in calories. 

A 3-oz portion of cooked mahi mahi contains 92.6 calories, 20.2 grams of protein, 0.8 grams of fat.

Cooking Mahi Mahi:

Mahi mahi is a versatile dish and can be prepared in a variety of ways. Whether grilled, baked, or pan-seared, this versatile fish holds up well under high heat.

Because of its firm texture, it's an excellent fish for grilling.  Mahi mahi won't fall apart on the grill like other delicate white fish.  It's a popular choice for fish tacos like my mahi mahi tacos recipe.    

With its mild flavor, it pairs beautifully with fresh herbs, lemon juice, and olive oil, which add a burst of flavor.  It's also delicious topped with fruit salsas like my mango salsa or strawberry jalapeño salsa.  Because of its mild flavor, it's a great fish to serve to young children. 

Salmon: The Oily Marvel of the Sea

Overview:

Salmon, particularly wild-caught salmon like Atlantic and Pacific salmon, is renowned for its rich flavor and meaty texture. This fatty fish is prized not only for its taste but also for its numerous health benefits, including its status as an excellent source of omega-3 fatty acids. 

Nutritional Value:

Salmon is packed with heart-healthy omega-3 fatty acids.  These healthy fats are essential for brain function and may help reduce the risk of heart disease. Other fatty fish high in omega-3s are anchovies, herring, mackerel, black cod, sardines, bluefin tuna, whitefish, striped bass and cobia. 

Fish really is brain food! It's packed with omega-3 fatty acids, which are especially important for brain health and heart health. Our bodies don’t make omega-3s so we must get them from our diet.

Additionally, salmon is high in protein and contains an abundance of nutrients including B-complex vitamins, vitamin D, selenium, phosphorus, and potassium. To learn more, read my post on the nutritional benefits of salmon.

A 3-oz portion of cooked salmon contains 175 calories, 18.8 grams of protein, 10.5 grams of fat.

Cooking Salmon: 

Salmon's rich flavor and firm texture lend themselves well to various cooking methods, from simple grilling to baking and even poaching.  I like to cook salmon in the air fryer because it doesn't leave a fishy odor in my kitchen. My air fryer salmon teriyaki is a family favorite- my kids love it. 

A squeeze of lemon or lime juice or a drizzle of soy sauce can enhance its natural taste. My low sodium chili lime salmon has a tasty blend of dried spices and fresh lime juice for a pop of flavor.

Salmon pairs well with Asian flavors like in my popular miso maple glazed salmon recipe or creamy Thai salmon curry.  

I also like to top salmon with a simple lemony breadcrumb mixture and bake it in the oven for my salmon oreganata.  

Sometimes I cook it on a sheet pan along with colorful veggies for a delicious and simple sheet pan dinner. You can even grind it up and make tasty salmon burgers to throw on the grill.

Mahi Mahi vs Salmon: Which Is the Better Choice?

Ultimately, the decision between mahi mahi and salmon comes down to personal preference and dietary needs. While mahi mahi offers a sweet taste and firm texture, salmon's rich flavor and high omega-3 content make it a top contender for those seeking maximum health benefits.

Whether you're cooking mahi mahi or salmon, both fish varieties are excellent options for incorporating into a balanced diet. So, the next time you're at the grocery store, consider adding these nutritious fish to your shopping list for a flavorful and wholesome meal that will nourish your body.

Tasty Fish Recipes